NASM: Flexibility Exercises UPDATED
ACTUAL Exam Questions and CORRECT
Answers
SMR: Calves - CORRECT ANSWER -Crossing one leg on top of the other is optional and
is used to increase pressure to the calf. Roll along the length of the calf muscles.
SMR: Peroneals - CORRECT ANSWER -Stacking the legs is optional and is used to
increase pressure on the peroneals. Roll along the length of the muscle. Avoid rolling over the
knee joint
SMR: Hamstrings - CORRECT ANSWER -While sitting, the target leg is straight with the
roller underneath the posterior thigh, and the opposite knee is flexed. Roll along the length of the
muscle. Avoid rolling over the knee joint. Using a massage ball instead of a foam roller is a
progression for this exercise and can help pinpoint tender areas.
SMR: Quadriceps - CORRECT ANSWER -The client is in the plank position with knees
straight and roller under the quadriceps. Roll along the length of the muscle. This exercise can be
performed bilaterally (both legs) or unilaterally (one leg at a time). Avoid rolling over the knee
joint.
SMR: Adductors - CORRECT ANSWER -To perform this technique correctly, the foam
roller should be placed perpendicular to the inner thigh. Roll the length of the muscle. Avoid
rolling over the knee joint.
SMR: Lateral Thigh - CORRECT ANSWER -The client is side-lying with the roller under
the lateral thigh. The opposite hip and knee are bent with foot flat on the floor. Roll along the
length of the lateral thigh. Avoid rolling over the hip or knee joint. This exercise can be too
painful for some individuals. If this occurs, opt for a handheld roller instead.
SMR: Tensor Fascia Latae - CORRECT ANSWER -The tensor fascia latae (TFL) is a
small muscle, so this technique does not require lots of movement. To target the TFL, roll along
, the front and slightly lateral (outside) part of the upper thigh (just below the pelvis). Avoid
rolling over the hip bone.
SMR: Piriformis - CORRECT ANSWER -The piriformis is a small muscle of the posterior
hip that runs horizontally across the pelvis. To target the piriformis, sit on top of the foam roll,
positioned on the back of the hip. Cross one foot to the opposite knee and lean into the hip of the
crossed leg. Roll back and forth over the muscle. Avoid rolling over the hip bone.
SMR: Thoracic Spine - CORRECT ANSWER -The client keeps the bridge position and
rolls along the thoracic spine. The client can choose to support their head in their hands (as
shown) or cross their arms in front of their chest. This is a good technique to gain thoracic
extension of the spine. Avoid rolling over the low-back (lumbar spine) and neck (cervical spine).
SMR: Latissimus Dorsi - CORRECT ANSWER -To target the latissimus dorsi, lie on the
floor on one side with the arm closest to the floor outstretched and thumb facing upward. Place
the foam roller under the armpit area (axillary region) and slowly roll until a tender spot is
identified.
Static Gastrocnemius Stretch - CORRECT ANSWER -Stand in a lunge position with both
feet pointing straight forward. Make sure to keep the rear foot flat on the ground. Do not let the
heel rise. Shift weight forward until a stretch is felt in the rear calf muscle.
Static Soleus Stretch - CORRECT ANSWER -Stand in a lunge position with both feet
pointing straight forward and back knee slightly flexed. Make sure to keep the rear foot flat on
the ground. Do not let the heel rise up. Shift weight forward until a stretch is felt in the rear calf
muscle.
Static 90/90 Hamstring Stretch - CORRECT ANSWER -Lie supine with one hip flexed 90
degrees (target leg) and the opposite leg straight and flat on the floor. Straighten the target leg
until a mild stretch is felt in the hamstrings. The use of a rope or band is suggested. The stretch
should not cause pain or extreme discomfort.
Static Supine Biceps Femoris Stretch - CORRECT ANSWER -Lie supine with one hip
flexed 90 degrees (target leg) and the opposite leg straight and flat on the floor. Next, adduct the
ACTUAL Exam Questions and CORRECT
Answers
SMR: Calves - CORRECT ANSWER -Crossing one leg on top of the other is optional and
is used to increase pressure to the calf. Roll along the length of the calf muscles.
SMR: Peroneals - CORRECT ANSWER -Stacking the legs is optional and is used to
increase pressure on the peroneals. Roll along the length of the muscle. Avoid rolling over the
knee joint
SMR: Hamstrings - CORRECT ANSWER -While sitting, the target leg is straight with the
roller underneath the posterior thigh, and the opposite knee is flexed. Roll along the length of the
muscle. Avoid rolling over the knee joint. Using a massage ball instead of a foam roller is a
progression for this exercise and can help pinpoint tender areas.
SMR: Quadriceps - CORRECT ANSWER -The client is in the plank position with knees
straight and roller under the quadriceps. Roll along the length of the muscle. This exercise can be
performed bilaterally (both legs) or unilaterally (one leg at a time). Avoid rolling over the knee
joint.
SMR: Adductors - CORRECT ANSWER -To perform this technique correctly, the foam
roller should be placed perpendicular to the inner thigh. Roll the length of the muscle. Avoid
rolling over the knee joint.
SMR: Lateral Thigh - CORRECT ANSWER -The client is side-lying with the roller under
the lateral thigh. The opposite hip and knee are bent with foot flat on the floor. Roll along the
length of the lateral thigh. Avoid rolling over the hip or knee joint. This exercise can be too
painful for some individuals. If this occurs, opt for a handheld roller instead.
SMR: Tensor Fascia Latae - CORRECT ANSWER -The tensor fascia latae (TFL) is a
small muscle, so this technique does not require lots of movement. To target the TFL, roll along
, the front and slightly lateral (outside) part of the upper thigh (just below the pelvis). Avoid
rolling over the hip bone.
SMR: Piriformis - CORRECT ANSWER -The piriformis is a small muscle of the posterior
hip that runs horizontally across the pelvis. To target the piriformis, sit on top of the foam roll,
positioned on the back of the hip. Cross one foot to the opposite knee and lean into the hip of the
crossed leg. Roll back and forth over the muscle. Avoid rolling over the hip bone.
SMR: Thoracic Spine - CORRECT ANSWER -The client keeps the bridge position and
rolls along the thoracic spine. The client can choose to support their head in their hands (as
shown) or cross their arms in front of their chest. This is a good technique to gain thoracic
extension of the spine. Avoid rolling over the low-back (lumbar spine) and neck (cervical spine).
SMR: Latissimus Dorsi - CORRECT ANSWER -To target the latissimus dorsi, lie on the
floor on one side with the arm closest to the floor outstretched and thumb facing upward. Place
the foam roller under the armpit area (axillary region) and slowly roll until a tender spot is
identified.
Static Gastrocnemius Stretch - CORRECT ANSWER -Stand in a lunge position with both
feet pointing straight forward. Make sure to keep the rear foot flat on the ground. Do not let the
heel rise. Shift weight forward until a stretch is felt in the rear calf muscle.
Static Soleus Stretch - CORRECT ANSWER -Stand in a lunge position with both feet
pointing straight forward and back knee slightly flexed. Make sure to keep the rear foot flat on
the ground. Do not let the heel rise up. Shift weight forward until a stretch is felt in the rear calf
muscle.
Static 90/90 Hamstring Stretch - CORRECT ANSWER -Lie supine with one hip flexed 90
degrees (target leg) and the opposite leg straight and flat on the floor. Straighten the target leg
until a mild stretch is felt in the hamstrings. The use of a rope or band is suggested. The stretch
should not cause pain or extreme discomfort.
Static Supine Biceps Femoris Stretch - CORRECT ANSWER -Lie supine with one hip
flexed 90 degrees (target leg) and the opposite leg straight and flat on the floor. Next, adduct the
